How does your body feel at work? Really, how do you feel throughout the day? Do you notice tension creep into your low back and shoulders? Do you suffer from tech neck?
As the hours at your desk continue to drag on and the stress weighs heavy, perhaps your feel your posture shift, your mood change, and your focus fade. Good News! This sequence can be done entirely at your desk. I encourage you to use movement to proactively improve your mood, focus, and ultimately your productivity.
Mindful Grounding
Sit evenly across your hips; knees on top of your ankles and in line with your hips. Stack your shoulders over your hips. Lengthen your spine.
Take three deep breaths in and out through your nose. Draw your focus to three things you can see; then three things you can hear; and finally three things you can feel. Conclude with three deep breaths.
1-2) Interlace your fingers and press your palms forward. As your inhale reach your arms to the ceiling. Imagine your pinkie fingers are facing the wall behind you. Exhale to draw the arms inline with your shoulders creating space across the upper back. Repeat 5 times.
1-2) Bend your elbows and place your hands on your shoulders. Slowly twist to the right. Keep hips pointing forward. Hold for 3 breaths and return to center. Repeat of the left side.
3-4) Grab a hold of your left wrist with your right hand. Lengthen the crown of your head as your reach the left arm up and across your body. Hold for 3 breaths and return to center. Repeat on the left side.
1-2) Seated Cat Cow. Place your hands on your knees. Inhale, reach up through the crown of your head. Press your chest forward and look up. Exhale, pull your belly button toward your low back. Press your shoulders toward the wall behind you. Repeat 5 times.
3-4) Inhale, hug your shoulders up toward your ears. Exhale, let them fall away. Repeat 5 times.
1-2) This is my FAVORITE neck stretch. Start by sitting tall. Draw your right ear towards your right shoulder. If it feels ok, you might bring your right hand to the left side of your head and your left arm behind your back. Try shifting your gaze to your right arm pit and notice how the stretch changes. Hold for 5 breaths. Repeat on the left side.
3) Reach both arms over head . Grab a hold of opposite elbows. Continue to find length through your spine and breathe deeply. Hold for 5 breaths.
1-2) Hug your right leg towards your chest. Hold for a breath. Gently place your right ankle over your left knee. Flex your right foot, gently press your right knee open. Hold for 5 breaths. Repeat on the left side.
1) From standing, bend your right knee and take hold of your foot. Hold for 5 breaths. Repeat on the left side.
2) From standing, reach your arms over head. Draw your arms to 90 degrees. Press your chest open and squeeze your shoulders together. Look up.
3) From standing, interlace your hands behind your back. Hinge forward from your hips. Gently bend your knees. Allow arms to fall open or leave them on your hips. Hold for 5 breaths.
1) Sit on the edge of your chair. Inhale, reach your arms over head. Exhale, hinge over your hips. Hold for 5 breaths.
2) Sit on the edge of your chair. Grab a hold of the back of your chair. Inhale, reach up through the crown of your head and press your chest forward. Draw the shoulder blade together and look up. Hold for 5 breaths.
3) Square Breathing
Exhale all of the old stale air
Breathe in through your nose for 4 counts
Hold for 4 counts
Breathe out through your mouth for 4 counts
Hold for 4 counts
Repeat
How to you feel now? Ready to tackle the rest of the work day? You got this. If you’re looking for more stretches targeted for work day movement have a look at this quick 15 minute session.